3 min Hand Stand Hold [you are accumulating time in this position so so you can come down and go back up] 100 Squats 50 Handstand Walk 100 Squats 30 Handstand Push-up

25 min time cap


1- Maintain proper lumbar curve 2- Weight in the heels 3- Depth below parallel 4- Knees track over the feet

SCALING OPTIONS If handstand hold cannot be preformed safely then a) hold weighted barbell overhead or b) hold plank with hands and forearms flat on the ground

If you are unable to safely walk on your hands then a) preform 80 shoulder touches from the handstand position on the wall or b) 400m waiter walk alternating arms every 100 m

If you are unable to safely preform 30 Handstand push-ups then a) do them with your feet on a box in a pike position or b) Set up a bar and do 30 strict press

Recent Posts

See All


A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)


A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s


A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki